200415

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

4 Rounds

100M Run

10 Lateral Hops Over Low Object

20 Jumping Jacks

then

3 Rounds

5 Down Dog

5 ea. SL Glute Bridge

5 ea. SL good morning

Metcon (3 Rounds for reps)

AMRAP in:

8min AMRAP

Rest 4min

8min AMRAP

Rest 4min

8min AMRAP

*Repeatability and Pacing work

AMRAP:

400M Run

_______

Burpee Box Jump over x 10

Object Hang Squat Clean x 10 (R)

Box Jump Over x 10

Object Hang Squat Clean x 10 (L)
each round starts at the beginning

each round has 40 reps. 400m run is buy in and then the remaining time is the amrap

each round has it’s own rep count!